4-WEEK WORKOUT PLAN AT HOME
A 4-week workout plan at home is an effective way to stay fit and healthy without needing a gym membership or equipment. This plan is designed to help you get in shape, lose weight, and build muscle in just 4 weeks. By following this step-by-step guide, you will be able to achieve your fitness goals without leaving your home.
Week 1:
“Day 1”
Warm up with 10 minutes of jumping jacks
3 sets of 10 push-ups
3 sets of 15 squats
3 sets of 10 lunges on each leg
3 sets of 20-second planks
“Day 2”
Warm up with 10 minutes of jogging in place
3 sets of 12 tricep dips
3 sets of 15 crunches
3 sets of 15 leg raise
3 sets of 20-second side planks on each side
“Day 3”
Warm up with 10 minutes of jumping rope
3 sets of 10 burpees
3 sets of 15 mountain climbers
3 sets of 10 jump squats
3 sets of 20-second bridge pose
“Day 4”
Rest day
“Day 5”
Warm up with 10 minutes of dancing
3 sets of 10 diamond push-ups
3 sets of 15 reverse lunges on each leg
3 sets of 10 squat jumps
3 sets of 20-second bicycle crunches
“Day 6”
Warm up with 10 minutes of high knees
3 sets of 12 bench dips
3 sets of 15 Russian twists
3 sets of 10 jump lunges on each leg
3 sets of 20-second dolphin plank
“Day 7”
Rest day
Week 2:
“Day 1”
Warm up with 10 minutes of jogging in place
3 sets of 12 wide grip push-ups
3 sets of 15 sumo squats
3 sets of 10 jumping jacks
3 sets of the 20-second plank with knee taps
“Day 2”
Warm up with 10 minutes of dancing
3 sets of 12 dips on a chair
3 sets of 15 lying leg curls
3 sets of 10 jump squat with a twist
3 sets of 20-second side plank dip on each side
“Day 3”
Warm up with 10 minutes of high knees
3 sets of 12 spider push-ups
3 sets of 15 side lunges on each leg
3 sets of 10 burpees with a jump squat
3 sets of 20-second tabletop pose
“Day 4”
Rest day
“Day 5”
Warm up with 10 minutes of jumping rope
3 sets of 12 close-grip push-ups
3 sets of 15 reverse lunges with a kick
3 sets of 10 tuck jumps
3 sets of 20-second bicycle crunches
“Day 6”
Warm up with 10 minutes of jogging in place
3 sets of 12 tricep push-ups
3 sets of 15 glute bridges
3 sets of 10 jump lunge with a twist
3 sets of 20-second dolphin plank with leg lift
“Day 7”
Rest day
Week 3:
“Day 1”
Warm up with 10 minutes of high knees
3 sets of 15 jump squats
3 sets of 10 lateral lunges on each leg
3 sets of the 20-second plank with arm and leg lift
“Day 2”
Warm up with 10 minutes of jumping rope
3 sets of 12 dips on a chair with a leg lift
3 sets of 15 bicycle crunch with a twist
3 sets of 10 jump lunges with a jump squat
3 sets of 20-second side plank with hip dip on each side
“Day 3”
Warm up with 10 minutes of dancing
3 sets of 12 inclined push-ups
3 sets of 15 squat pulses
3 sets of 10 glute bridges with leg extension
3 sets of 20-second tabletop leg lifts
‘Day 4″
Rest day
“Day 5”
Warm up with 10 minutes of jogging in place
3 sets of 12 single-arm tricep push-ups
3 sets of 15 plyo lunges on each leg
3 sets of 10 jump squat with a heel click
3 sets of 20-second reverse plank
“Day 6”
Warm up with 10 minutes of high knees
3 sets of 12 elevated push-ups
3 sets of 15 standing leg curls
3 sets of 10 squat jump with a lateral kick
3 sets of 20-second bear plank
“Day 7”
Rest day
Week 4:
“Day 1”
Warm up with 10 minutes of jumping jacks
3 sets of 12 declined push-ups
3 sets of 15 sumo squat with calf raise
3 sets of 10 jump lunge with a twist
3 sets of the 20-second plank with arm and leg lift
“Day 2”
Warm up with 10 minutes of dancing
3 sets of 12 bench dips with leg lift
3 sets of 15 reverse crunches
3 sets of 10 squat jump with a heel click
3 sets of 20-second side plank with a knee to elbow on each side
“Day 3”
Warm up with 10 minutes of jogging in place
3 sets of 12 pike push-ups
3 sets of 15 side lunge with a jump
3 sets of 10 burpees with a tuck jump
3 sets of 20-second tabletop leg lifts
“Day 4”
Rest day
“Day 5”
Warm up with 10 minutes of jumping rope
3 sets of 12 staggered push-ups
3 sets of 15 jump squat with a twist
3 sets of 10 glute bridges with a single-leg lift
3 sets of 20-second dolphin plank with hip dips
“Day 6”
Warm up with 10 minutes of high knees
3 sets of 12 single-arm tricep push-ups with a leg lift
3 sets of 15 plyo lunge with a jump
3 sets of 10 squat jump with a knee lift
3 sets of the 20-second bear plank with leg lift
“Day 7”
Rest day
“Conclusion”
By following this 4-week workout plan at home, you will be able to improve your fitness levels, lose weight, and build muscle. Remember to warm up before each
“FAQ’s”
What equipment do I need for a 4-week workout plan at home?
You don’t need any equipment to get started. You can do bodyweight exercises like push-ups, squats, lunges, and planks. However, if you have dumbbells or resistance bands, it can add variety to your routine.
How long should each workout be in a 4-week workout plan at home?
Each workout should be around 30-45 minutes long, including warm-up and cool-down. You can increase the duration as you progress and become more comfortable with the exercises.
How often should I work out in a 4-week workout plan at home?
It’s recommended to work out at least 3-4 times a week, with at least one rest day in between workouts. This allows your muscles to recover and prevents injuries.
What types of exercises should I include in a 4-week workout plan at home?
You should include a combination of cardio and strength training exercises. Cardio exercises can include jumping jacks, burpees, or jogging in place. Strength training exercises can include push-ups, squats, lunges, and crunches.
How can I stay motivated to stick to a 4-week workout plan at home?
Set realistic goals and track your progress. Find a workout buddy to hold you accountable and make it more enjoyable. Mix up your routine with different exercises and switch up the music or location to keep things fresh.
